Children and Young People's Therapy Service

Sleep

This advice sheet is for you if your child is having trouble sleeping. Getting enough good sleep is very important. It helps with remembering things, growing, and feeling happy.

Why do some children find this difficult?

Children can have trouble sleeping for many reasons. They need good sleep routines to help them know when it’s time to sleep. Sleep is something we learn, and it might take time for your child to learn new sleep habits. It’s important to know how much sleep your child needs for their age.

If your child has a medical condition, follow the advice from their doctor. For very young children, ask your health visitor for help with sleep.

How much sleep does a child need:

  • Babies 4 to 12 months old: 12 to 16 hours including naps
  • Toddlers 1 to 2 years old: 11 to 14 hours including naps
  • Children 3 to 5 years old: 10 to 13 hours including naps
  • Children 6 to 12 years old: 9 to 12 hours
  • Teenagers 13 to 18 years old: 8 to 10 hours

Strategies and advice

During the day

  • Make sure your child gets some exercise every day. Avoid rough play an hour before bed.
  • Provide a healthy diet and avoid drinks with caffeine. Don’t eat or drink too close to bedtime.
  • Ensure your child gets natural light every day. Morning light is best as it helps with sleeping at night.
  • If your child naps during the day, it will affect their night-time sleep.

The bedroom environment

  • Use the bedroom for sleep only. Don’t send your child there as a punishment.
  • Put away toys at night to avoid distractions.
  • Make the bedroom dark for sleep. You can use blackout blinds. A night light is okay for children afraid of the dark. Use a red/orange light.
  • Keep the bedroom cool, around 18C.
  • Check your child’s bed is comfortable.
  • Avoid screens in the bedroom. The blue light from screens can make it hard to sleep.
  • If your child has sensory issues, think about the texture of the bedding and bed clothes.
  • Make the bedroom a calm place with few distractions.

Establish a consistent bedtime routine

This should be the same every night so your child knows it’s time to sleep. Examples of a bedtime routine are:

  • Early evening physical play like pillow fights or hide and seek.
  • An hour before bed, lower the lights, close the curtains, turn off the TV and put away technology.
  • A light supper/drink if it’s part of your routine.
  • Do some quiet activities like colouring or reading.
  • Bath time (if it calms your child), then stay upstairs.
  • Get changed into night clothes.
  • Encourage your child to use the toilet.
  • Tuck your child into bed with cuddles.
  • Read a story or play calming music.
  • Say goodnight and leave the room. This should signal bedtime to your child.

General guidance

  • Keep bedtime and waking up times consistent, even on weekends. Try not to let your child ‘catch up’ on sleep at weekends. Wake up time should not vary more than one hour between weekdays and weekends.
  • Children need to learn to fall asleep on their own. Put them to bed when they are tired but not asleep.
  • Consistency is key. Be quieter and less talkative at bedtime.

Further support and reading

You can talk about sleep difficulties with your health visitor, GP, or paediatrician.

Search for advice from these reputable sources:

 

Last reviewed February 2026